The Best Ways to Throw a Discus

The discus throw is a featured event in track and field competitions around the world. A combination of balance, footwork, and explosive power allow the best track and field athletes to hurl the discus over 70 meters in length. In order to master this highly technical throw, you must first learn how to grip the discus properly. Follow this by practicing the correct stand, step and turn routine, which will allow you to increase your throwing distance.

  1. Gripping the Discus

    • There are two different recommended ways that your index, middle, ring and pinkie fingers should line up on the discus. You can either have equal spacing between all four fingers or allow the index and middle fingers to touch one another while spacing the remaining fingers (ring and pinkie) equally. Regardless of which hold you prefer, the discus should rest on the joints closest to the fingertips. Your thumb should rest across the top of the discus. The discus should spin off the index finger upon release.

    The Stand

    • The stand is a pivotal aspect of the discus throw because it constitutes the stance from which the athlete will begin his windup. In order to get into the proper stance, square your shoulders with the back of the circle and spread your feet slightly wider than shoulder width. Bend your knees a little to ensure that you have a solid center of gravity. This is important in order to maintain balance throughout the spinning delivery.

    The Step and Turn

    • The step and turn delivery process is where a discus thrower gains his power. After getting in your preliminary stance, wind the discus behind your throwing shoulder in order to gain momentum for the delivery. Swing your non-throwing arm across your body at the same time in order to achieve a balanced frame. Then swing your non-throwing arm back across your body in the other direction in order to begin your spin. For right-handed throwers, move all of your weight to your left leg and allow your right leg to spin into the center of the throwing circle (left-handed throwers should do the opposite). Plant your right leg and continue through 1 1/2 revolutions. Launch the discus while your right leg is still planted. Use your left leg to absorb the momentum of the follow through. Remember that in order for a throw to count, you must not leave the circle until the discus has ended its flight. Therefore, be sure to be in control of your spin and follow through at all times.